Go Back

Protein Bento Box

This protein bento box features a colorful assortment of proteins, grains, and vegetables, assembled with care to create a visually appealing and balanced meal. The dish combines grilled chicken, soft-boiled eggs, roasted chickpeas, and pan-fried tofu for varied textures and flavors, resulting in a satisfying and nutritious lunch. Each component retains its distinct texture and appearance, making every bite interesting.
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings: 2
Course: Main Course
Cuisine: Fusion
Calories: 550
Ingredients Equipment Method Notes

Ingredients
  

  • 2 pieces chicken breast skinless and boneless
  • 4 large eggs for soft-boiled eggs
  • 1 can chickpeas drained and rinsed
  • 200 g firm tofu pressed and cubed
  • 100 g quinoa rinsed
  • 2 tsp cumin
  • 1 tsp paprika
  • 2 tbsp olive oil divided
  • 1 tbsp soy sauce or coconut aminos
  • to taste salt and pepper
  • a handful mixed greens or spinach optional for garnish
  • for garnish sesame seeds or chopped almonds optional

Equipment

  • Skillet
  • Baking sheet
  • Saucepan
  • Ice bath
  • Measuring Cups & Spoons
  • Kitchen tongs
  • small containers

Method
 

  1. Preheat your oven to 200°C (390°F). Prepare the chickpeas by tossing them with 1 tablespoon of olive oil, cumin, paprika, and a pinch of salt. Spread evenly on a baking sheet and roast for 20 minutes until crunchy and aromatic.
  2. While the chickpeas roast, bring a saucepan of water to a boil. Gently lower the eggs into the boiling water and cook for 6-7 minutes for soft yolks. Transfer immediately to an ice bath to stop cooking and set aside.
  3. Season the chicken breasts with salt, pepper, and a teaspoon of olive oil. Heat a skillet over medium-high heat and sear the chicken for 5-7 minutes per side until golden brown and cooked through (internal temperature of 75°C / 165°F). Rest for 5 minutes before slicing.
  4. Press the tofu to remove excess moisture, then cut into cubes. In the same skillet, add a tablespoon of olive oil and pan-fry the tofu until golden and crispy, about 4-5 minutes per side. Remove and set aside.
  5. Rinse the quinoa under cold water, then toast lightly in the skillet for 2 minutes until fragrant. Add 2 cups of water, bring to a boil, then reduce heat, cover, and simmer for 15 minutes until fluffy. Fluff with a fork.
  6. Peel the soft-boiled eggs carefully and cut them in half. Arrange the sliced chicken, tofu, roasted chickpeas, and halved eggs into separate compartments of your bento box. Add the cooked quinoa as a base.
  7. Garnish with a handful of greens or spinach, and sprinkle sesame seeds or chopped almonds over the top for added crunch and visual appeal. Drizzle a little soy sauce or coconut aminos over the proteins for extra flavor.
  8. Seal the bento box tightly and enjoy your colorful, nutrient-packed lunch. The variety of textures—from crunchy chickpeas to tender chicken and creamy eggs—makes each bite satisfying and interesting.

Notes

Feel free to swap proteins or add your favorite vegetables to customize the bento box. Preparing components ahead of time helps streamline assembly and keeps everything fresh.